Pilates is one of the fastest growing workout options because the method of exercise and physical movement is designed to stretch, strengthen, and balance the body. With systematic exercises and focused breathing patterns, it has proven to be a highly successful training routine, as a fitness endeavour and also as an important adjunct to professional sports training and physical rehabilitation of all kinds. Now, we all know what pilates is, but there are various kinds of pilates workouts to try out. Chair, a simple piece of equipment that combines elements of the popular mind-body exercise with overall strength conditioning. The Parakeet is a pilates exercise that tones the abs, improves mobility in the spine, and strengthens the leg muscles. Exercise is usually done on the Pilates trapeze table. Arc Barrel is a versatile and a lightweight pilates equipment that is perfect for group classes. Reformer classes are usually one of the main choices at pilates studios. This type of pilates strengthens your abdominals, hip flexors and increases thoracic flexibility.
Reformer Pilates
Pulling Straps 2 (Swan)
Lie prone on the box facing the footbar with your chest off the edge of the box. Place your hands on the bar slightly wider than your shoulders.
Exhale: Scoop your abdominals. Slide your shoulder blades down to the back pocket and press the bar away till the elbows are straight. Keep the front of your hips in contact with the box and legs together. Maintain shoulders away from ears. Keep your head in line with torso.
Inhale: Press the arms down on the bar and lift your torso in a back extension as the carriage moves towards the footbar. Exhale and roll down your torso.
Benefits: This exercise helps strengthen your posterior shoulder, torso, hips, legs and back extensors. It also strengthens and stretches your abdominals.
Teaser on Pilates Arc
Teaser on Arc Barrel
Sit between the well and the lip of the Pilates Arc with your back resting against the arc and your knees bent or high. Inhale and roll your torso back over the barrel keeping your legs high and reaching your arms overhead.
Exhale: Scoop your abdominals, draw your chin towards your chest and roll torso off the barrel. Benefits: This exercise works towards strengthening your abdominals, hip flexor and stretches your spine.
Chair Pilates
Pull up / hamstring 3 on Pilates Combo chair
Stand facing the chair with balls of your feet on the pedals and hands on each side of the chair. Keep shoulders over your wrist. Inhale to prepare. Exhale: Scoop your abdominals in and a round your back to lift the pedal and pull hips up towards the ceiling. Inhale back to starting position.
Benefits: This workout is helpful in strengthening your abdominals. Along with that, it also helps in strengthening your shoulders and hip flexors.
Parakeet on Cadillac The Parakeet
Lie supine with your head towards the open end of the table. Grip the push through bar with your toes. Pull the bar down with your feet and make sure your sacrum is on the table and back is neutral. Move smoothly and with control through this exercise.
Inhale: Bend your knees and pull the bar down towards your hips. Exhale and press the bar out until your legs are straight. Inhale, bend your knees and bring the bar back in and press it up toward the ceiling. Exhale and peel your spine off the table into a shoulder stand. Inhale and exhale and lift each foot off the bar and return keeping your pelvis stable. Inhale bend and straighten the knees. Exhale and roll back down one vertebrae by vertebrae to starting position.
Benefits: This workout helps in strengthening your abdominals, back extensors, gluteal, hamstrings. It also stretches your spine and improves spinal articulation.
— The writer is a certified pilates instructor.
